Author: Scott & Rhonda

About Cholesterol – HDL & LDL

Today’s post is about Cholesterol, or more specifically the types HDL and LDL.

Most people are unaware that there are different types of cholesterol. I have decided to explore this topic after a recent blood test and a discussion with my doctor.

First of all, what is cholesterol?

Cholesterol is a waxy substance, or type of fat, that is made by the liver and obtained through the diet. It can be found in the fats (lipids) in the blood. We need a small amount of blood cholesterol because it is essential in order for many processes in the body.

It is used to build the structure of cell membranes and make hormones like oestrogen, testosterone and adrenal hormones.

The body uses it to help with metabolism, produce vitamin D, as well as bile acids, which help the body digest fat and absorb important nutrients.

Many people worry about their cholesterol because high cholesterol levels in the blood can increase the risk of cardiovascular disease.

People are considered to have high cholesterol when certain levels are exceeded. High cholesterol levels are not a medical condition on their own. Also, there are different opinions on what is considered to be too high. It is important to remember that high cholesterol is just one of many risk factors for cardiovascular disease.

What is HDL and LDL?

Low-density lipoprotein (LDL) cholesterol – carries most of the cholesterol that is delivered to cells in the arteries. It is commonly called the ‘bad’ cholesterol.

When LDL levels in the bloodstream are high, it may collect in the vessel walls and contribute to plaque formation, known as atherosclerosis. This can lead to decreased blood flow to the heart muscle (coronary artery disease), leg muscles (peripheral artery disease), or abrupt closure of an artery in the heart or brain, leading to a heart attack or stroke.

High-density lipoprotein (HDL) cholesterol – is commonly called the ‘good’ cholesterol, because it helps remove excess cholesterol out of the cells, including cells in the arteries. It actually carries LDL cholesterol away from the arteries and back to the liver. There the LDL is broken down and passed from the body.

Having high HDL is linked to lower risk of heart disease, heart attack, and stroke. However, the HDL cholesterol doesn’t completely eliminate all the LDL cholesterol.

What makes up the cholesterol level?

The measured total cholesterol level is made up of LDL cholesterol, HDL cholesterol and 20% of triglycerides (another type of fat in the blood).

Cholesterol levels mainly depend on your genes and lifestyle.

Some people already have very high cholesterol as children because of their genes. This is known as familial or primary hypercholesterolemia. There are various types of this kind of problem, which sometimes poses a serious health risk.

Sometimes people’s cholesterol levels increase because of a medical condition they have, such as an under-active thyroid gland. Taking certain medications can also make a person’s cholesterol levels increase.

But in most people, cholesterol levels are mainly influenced by lifestyle factors such as diet and exercise habits.

To help your total cholesterol levels you can do a number of things, such as;

  • Eat healthy fats like avocados and salmon to increase HDL levels
  • Avoid trans fats found in fried foods and baked goods
  • Limit consumption of animal fats
  • Eat whole foods where possible
  • Drink alcohol in moderation
  • Lose excess weight
  • Exercise regularly
  • Quit smoking
  • Know your family history

So, as with most things, a varied diet full of whole foods and exercise is essential to maintaining good cholesterol levels.

We hope you found this information interesting.

Till the next post,

Live clean n Prosper

Sources – National Library of Medicine –  Harvard Health Publishing –Victor Chang Cardiac Research Institute –

Muscle Soreness & Lactic Acid

Todays post is about muscle soreness and lactic acid.

As the year begins many people start a new exercise or fitness routine. Now for most, including myself, that means some sore muscles. The common belief is that a build-up of lactic acid creates this soreness. However, after conducting some research, I have found that this is not correct.

This is what I have learned.

First, what is lactic Acid?

Lactic acid, or lactate, is actually an organic acid produced by the body. It is formed and accumulated in the muscle under conditions of high-energy demand. This happens when glucose (sugar) is broken down to generate adenosine triphosphate (ATP) for energy in the absence of oxygen.

More about energy and the muscles

When we exercise, our muscles need energy to work and enable our movement. As our bodies work harder to perform strenuous exercise, we begin to breathe faster as we attempt to move more oxygen to our working muscles.
Sometimes, when exercising at a high intensity, our muscles require energy production faster than our bodies can adequately deliver oxygen.
In those cases, the fast-twitch muscle fibres will kick in and start producing energy anaerobically (without oxygen.) This energy comes from glucose through a process called glycolysis. During this process, the glucose is broken down into a substance called pyruvate through a series of steps.

When the body has plenty of oxygen, pyruvate is further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, or lactic acid, which allows energy production to continue.
The working muscle cells can continue this type of energy production at high rates for one to three minutes. During this time lactate can accumulate to high levels.
Although blood lactate concentration does increase during intense exercise, it breaks down and is recycled to create more ATP.

Our body naturally metabolises the lactic acid, clearing it out. This conversion also reduces the acidity in the blood, therefore removing some of the burning sensation.
It’s also important to remember that the lactate, or lactic acid itself isn’t ‘bad’. In fact, research suggests that lactate is beneficial to the body during and after exercise in numerous ways.

For example, lactate can be used directly by the brain and heart for energy or converted into glucose in the liver or kidneys. Then it can then be used by nearly any cell in the body for energy.
This is a natural process that occurs in the body. Things such as stretching, rolling, or walking will have little to no impact.

What about the sore muscles?

Studies have found that lactic acid build-up is not responsible for the muscle soreness felt in the days following strenuous exercise. The burning sensation you feel in your legs probably isn’t caused by lactic acid, but instead by tissue damage and inflammation.

Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness felt a few days later. This delayed-onset muscle soreness, (DOMS) as well as loss of strength and range of motion, can sometimes continue up to 72 hours after an extreme exercise event.

Unfortunately, nobody really knows what causes DOMS, despite the fact that there are several scientific theories. The most common theory is that during the exercise the muscle structure and the surrounding connective tissue is damaged. This causes an imbalance of calcium, which leads to further damage.
After this, some inflammation kicks in. This stimulates pain nerves within the space of 48 hours and is accompanied by swelling, which makes the pain worse.

What can we do about it?

Try a massage, which might alleviate your pain, especially when applied 48 hours post-workout. Studies suggest that foam-roller massages can effectively reduce the pain.

A couple of smaller studies conducted recently, suggest wearing pressure garments after your workout and consuming milk protein can also speed up your recovery.

The good news is that DOMS will clear up on its own if you give your body enough rest between workouts.

However you choose to get through the soreness, keep up the exercise, as it is vital for good mental health.

Till the next post,

Live clean n prosper.

Sources – Scientific America – Live Science – Medical News Today –

Some information about Hangovers

Welcome to a new year and the first post of 2023.

For many people the first day of a new year starts with a hangover. So I thought that I would explore this topic.

Now we all know that the consumption of a substantial amount of alcohol is the usual cause of a hangover. Previously I have written about how the body processes alcohol.

This time I thought I would explore what is going on in the body to cause this unpleasant after effect?

What is a ‘hangover’?

Wikipedia states – A hangover is the experience of various unpleasant physiological and psychological effects usually following the consumption of alcohol.

In addition, hangover characteristics may depend on the type of alcoholic beverage consumed and the amount a person drinks. Typically, a hangover begins within several hours after the person has stopped drinking and the blood alcohol concentration (BAC) is falling. Symptoms usually peak about the time BAC is zero and may continue for up to 24 hours after.

The chemical process

As previously covered, the liver processes the alcohol in 2 steps. It uses an enzyme in the liver cells – alcohol dehydrogenase (ADH) to break down ethanol in the blood into another compound, acetaldehyde. Which is actually toxic.

Next, another enzyme, called aldehyde dehydrogenase (ALDH) breaks it down further into acetate, which is not toxic.

Normally, acetaldehyde is quickly converted to acetate and excreted from the body. But when lot of alcohol is consumed, the liver may not convert the acetaldehyde as quickly as usual. It may have built up enough in the body to cause the nausea, vomiting and sweating of a hangover.

There is more to the hangover, however, than just acetaldehyde. Another contributor to the hangover is methanol, another fermentation product found in alcoholic beverages, luckily in small amounts because methanol is highly toxic. Like its ethanol partner, the same enzymes metabolise methanol as ethanol. The only difference is that this time the compounds created are formaldehyde and formic acid, which are extremely toxic.

So what factors are contributing to feeling unwell?
  • Mild dehydration: Alcohol increases urination and excess loss of fluids. The mild dehydration that results contributes symptoms such as thirst, fatigue, and a headache.
  • Disrupted sleep: People may fall asleep faster after drinking alcohol, but their sleep is fragmented. This is because the body is rebounding from the depressive effect of alcohol, disturbing normal sleep rhythm. This contributes to fatigue, as well as lost productivity.
  • Gastrointestinal irritation: Alcohol directly irritates the lining of the stomach and increases acid release. This can lead to nausea, vomiting and stomach discomfort.
  • Inflammation: Alcohol increases inflammation in the body similar to when you have an infection. This then causes the feelings of nausea, headache, chills and tiredness.
Avoiding a hangover

Paying attention to the quantity and quality of alcohol consumed can have a significant effect on preventing hangover. Hangover symptoms are less likely to occur if a person drinks only small, non-intoxicating amounts.

Even among people who drink to intoxication, those who consume lower amounts of alcohol appear less likely to develop a hangover than those who drink higher amounts. Hangovers are not usually associated with drinking beverages that contain low alcohol content. And lastly, including more water between drinks can reduce the dehydration caused by the alcohol.

Because individuals are so different, it is difficult to predict how many drinks will cause a hangover. Any time people drink to intoxication, there is a chance they could have a hangover the next day.

We hope you found this information interesting and/or helpful.

Till the next post,

Live clean n Prosper

Sources – McGill University, Office for Science and Society – National Library of Medicine  – National Institute on Alcohol Abuse and AlcoholisA